Comparing Nutrients in 300 calories Cooked Whole-wheat Pasta VS Oranges with Peel

Weight per 300 calories

• Cooked Whole-wheat Pasta: 201g
• Oranges with Peel: 476g

Cooked Whole-wheat Pasta has 2.4 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Whole-wheat Pasta	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.53% 0.072g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	6.37% 1.1g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.6% 60.5g	56.8% 74g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.19% 0.14g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20.7% 7.85g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	21.5% 12g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.3μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.6% 26mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.3% 3.46mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.5% 256mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.7% 193mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.05mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	3.36% 124g	10.6% 392g	3700g per day for Men 19-50 years

Cooked Whole-wheat Pasta VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Whole-wheat Pasta or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Cooked Whole-wheat Pasta vs Oranges with Peel :

• 300 calories of Cooked Whole-wheat Pasta have 2.6 times more Vitamin B3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B5, 2.4 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Oranges with Peel provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Whole-wheat Pasta as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cooked Whole-wheat Pasta vs Oranges with Peel :

• 300 calories of Cooked Whole-wheat Pasta have 1.7 times more Copper, 1.6 times more Magnesium, 2.4 times more Phosphorus, 21.9 times more Selenium and 5.2 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 12.7 times more Calcium, 4.8 times more Potassium and 3.1 times more Water than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Oranges with Peel contain similar levels of Iron per 300 calories.
• 300 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium and Potassium
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Whole-wheat Pasta have 5.2 times more Omega 6 and 1.9 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.7 times more Fiber than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cooked Whole-wheat Pasta as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.